Core Strength to Decrease Back Pain

Video by Dr. Trent Yeomans

A functional core is something that the doctors in our East Dallas office will preach when it comes to not only getting rid of back pain but making your daily activities easier to do and decrease the risk of back pain as you age. Most of the time when we think of core exercises we think crunches, Russian twist, and side bends. While these exercises may target more superficial muscles like the rectus abdominus and our oblique muscles, they aren’t facilitating deeper muscles like the transversus abdominis, lumbar multifidus, internal oblique muscle and quadratus lumborum. These deep muscles when worked properly help to stabilize our spine, improve our posture, and balance, and keep us moving pain free. In a study done by Watanabe et al. they evaluated over 800 high school baseball players using a functional movement screening to test for core stability. What they found was that players with decreased core stability had a significant association with the presence of low back pain with extension movements. Stabilization of the core is something that must be included with low back pain. Exercises like planks, both front and side, bird dogs, and dead bugs, are all great exercises that work the deep core muscles to stabilize the spine. Here is another core exercise called “low bear with shoulder taps” that will challenge your trunk muscles and help keep you out of pain.

Exercise: Low Bear with Shoulder Taps – 2 Sets of 20 total

“Low back pain (LBP) is one of the most common complaints in athletes, and baseball has been reported as one of the sports most commonly associated with risk of LBP. LBP can represent a definitive issue for baseball players, affecting early career termination as a player.”

“Several risk factors for LBP in athletes have been reported, including reduced core stability (CS). Athletes who endure high loads on the spine and perform asymmetrical and repetitive complex movements appear particularly prone to developing LBP. Properly functioning CS minimizes compressive, propulsive, and shearing forces to ensure optimal force distribution and maximum force delivery.”

Reference

Watanabe, Y., Kato, K., Otoshi, K., Tominaga, R., Kaga, T., Igari, T., Sato, R., Oi, N., & Konno, S. (2022). Associations between core stability and low back pain in high school baseball players: A cross-sectional study. Journal of Orthopaedic Science, 27(5), 965–970. https://doi.org/10.1016/j.jos.2021.05.010

Our Message

When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our East Dallas Doctors, located in Lakewood at the corner of Mockingbird Ln. and Abrams Rd., are here to teach you that taking care of your mental health and getting the proper nutrients are just as important as the chiropractic adjustment to stay healthy.